Thursday, October 10, 2013

Melissa hitting the Overhead Squat!!


Arm/Leg Swings
500m Row
3 rounds of:
10 Good Morning
10 OHS

MOD (15:00 CAP)
Handstand Practice
Practice Strict, Kipping, Holds, Walks, Free-standing, Get better kicking up to wall, etc.
Not ready for wall? Then use a rack and complete 5-5-5-5-5 of Strict Press

WOD
Conditioning
In 15:00
Run 800m
then with the remaining time AMARAP of:
6 HSPU
8 T2B
10 One-arm Snatches (5/5
)
Start the WOD with a run. For slower athletes scale to a 550 or 400m.

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